Dukan Mashed Potatoes?

Well almost, I used Celeriac , sometimes known as celery root which makes a great alternative

Hey if Jamie Oliver and Gordon Ramsay love celeriac mash why shouldn’t we?

Method:

Same as potato mash  actually

Chop into slices, boil in salted water and mash it when it’s soft

Add mustard, or herbs

More uses?

Mash the celeriac with pumpkin or squash. The texture of potato without the carbohydrates

or Make celeriac chips/crisps by baking in the oven for 20mins after spraying with a couple of sprays of no fat oil
Sprinkle with some mixed herbs.

Spicy sardines

Ingredients

• Cooking spray (or a drop of olive oil)
• 2 tbsp curry paste (Thai anyone?)
• 1 lemon, juice and grated peel, plus lemon wedges for serving
• 1 pinch salt and milled pepper
• 8 sardines, scaled and gutted

 

Method

• Mix paste, lemon juice, peel and seasoning together.
• Heat a griddle or non-stick pan over a high heat.
• Rub sardines with a little oil or spray and cook for about 5 minutes.
• Brush fish with marinade, turn and continue to cook.
• Check fish is cooked by pinching the thickest part of the flesh – the skin should pull away easily.
• Serve with lemon wedges

Dukan Piri-Piri chicken

Ingredients

• 1 kg/2 lbs chicken
• 1 large lemon, finely grated zest and the juice
• 3 cloves garlic, pounded into a paste
• 1 tsp dried rosemary
• 2 tsp hot smoked paprika
• 2 tsp cayenne pepper
• Coarse salt to taste
• 60 ml (2 fluid ounces) Red Wine Vinegar
• 2 Red Chillies
• 2 tablespoons finely chopped cilantro or parsley

 

Method

• Throw everything into a blender and blitz until it it smooth.
• Butterfly the chicken and remove the skin (sorry you’re on a diet) or get your butcher to butterfly it for you, then make small slits in the thigh & across the breast to break the skin slightly and allow the marinade in.
• Rub the marinade all over the chicken and leave overnight in a sealed container for best results
• Cooking: Preheat the oven to 180C  and roast for an hour or grill it on the BBQ
• After about 45 mins or more frequently on the BBQ baste with the piri-piri sauce on both sides, flipping over a few times
• enjoy…..

 

Dukan General Tso’s Chicken

Ingredients:

 

• 10 oz/300gr boneless, skinless chicken meat (thigh or breast), cut into bite-sized pieces
• 1/2 tablespoon Shaoxing wine
• Pinch of salt
• 1/3 cup/75 gram corn starch
• 3 slices peeled ginger, finely minced
• non-stick cooking spray.
• 1 clove garlic, finely minced
• 4-5 dried red Chile's, rinsed and deseeded
• 2 stalks scallion, white-part only, cut into small lengths

Sauce:

• 2 1/2 – 3 tablespoons Chinese rice vinegar
• 2 1/2 tablespoons soy sauce
• 1/2 tablespoon dark soy sauce
• 1 teaspoon Hoisin sauce
• 1/4 cup water
• 2 1/2 tablespoons sugar alternative like Stevia or Splenda
• 1/2 tablespoon Shaoxing Wine
• 1 scant tablespoon corn starch

Method:

Marinate the chicken meat with the Shaoxing wine and salt for 15 minutes. Mix all the ingredients for the Sauce in a small bowl. Set aside.

Coat the chicken generously with the corn starch. Heat up the cooking spray and fry the chicken until they turn light brown. Dish out with a strainer, draining the excess fat by laying the chicken on a dish lined with paper towels.

Heat up a wok with 1 1/2 tablespoons cooking spray. Add the minced ginger, garlic, and dried chillies into the wok, stir-fry until you smell the spicy aroma of the chillies. Pour the sauce into the wok. When the sauce boils and thickens, add the chicken, stir to combine well with the sauce. Add the scallion and stir a few times, dish out and serve immediately.

Yoghurt muffins

Ingredients:

 

• 6 tablespoons of zero fat yogurt
• 2 eggs
• 4 table spoons oat bran
• 2 table spoons wheat bran
• 1 sachet baking powder or yeast
• 150g sugar alternative
• aroma of choice e.g. fat free cocoa, cinnamon, vanilla etc.

 

Method

• Mix all the ingredients whisk until smooth
• add sweetener to taste (use more than you think as you’ll lose sweetness when baking)
• Spray a muffin tin
• Bake for 20minutes at 350F/180C

Beef Stir-fry

 

Ingredients

• 250g (1/2 lb) beef (cut into bite sizes)
• 3 bok choy (chopped into large pieces)
• 3 mushroom (sliced)
• 4 tbsp or 1/4 cup green onion (chopped)
• 1 tsp soy sauce
• 1 tsp sake
• 1/2 tsp sugar alternative
• 1/2 tsp fresh grated garlic
• 1/2 tsp fresh grated ginger

For the sauce

• 1 tbsp oyster sauce
• 1 tbsp sake
• 1/2 tbsp soy sauce
• 1/2 tbsp sugar alternative

 

Method

 

• Mix the beef and spices
• Mix spices for sauce in a bowl
• Heat cooking spray in a wok and stir-fry beef mixture for 3 minutes over high heat
• Add mushroom and bok choy, stir for another 3 minutes
• Add sauce and stir for 2 minute

Dukan Miso steak

 

Yes I looked it up, Miso is allowed with the Dukan diet.

According to a Weekly Chat With Dr. Dukan

Ingredients

• 2 tbsp white miso paste
• 1 tbsp sake  (or dry sherry)
• 1 tbsp sugar alternative
• 2 crushed garlic cloves
• 3 tbsp fresh ginger, peeled and minced
• 300g/11oz lean steak

Method

 

• Add miso paste, sake, sugar alternative and garlic into a sealable food bag and mix well. Add the steak, massage on the marinade and seal. Refrigerate for at least 1 hr, overnight is better.
• Heat a grill pan over medium-high heat. Brush pan with cooking spray. Grill steak, 3-4 minutes per side for medium rare. Set aside for a few mins to rest.